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BEAUTIFUL BEETS: November Nutritional Handout

November 18, 2021

BEAUTIFUL BEETS: November Nutritional Handout


The beetroots, also known as beets, are a root vegetable. Both the bulb as well as the leaves are edible on this unique vegetable. Beets are jampacked with nutrients such as:

· Fiber – promotes health bowel movements and aids in stabilizing blood sugar and cholesterol.

· Folate – also known as vitamin B9, helps make red blood cells and is needed for fetal brain and spine development.

· Potassium – required for your muscles, heart, and nerves to function properly.

DID YOU KNOW? Beets come in all sorts of colours: red, white, yellow, pink, purple. If you are afraid of suffering from “beet fingers” while preparing your beets due to the classic dark colour of beets, try another colour variety!


Beets can be served in all sorts of ways; try:

· Mixing beets in your salads

· Pickling beets for a delicious snack

· Roasting beets for a side dish

· Adding beet puree in your baking to deepen the flavour and add some colour

· Sautéing the beet leaves with oil for a yummy treat


Ingredients: · 1 small roasted beet · 1 15-oz. can cook chickpeas (mostly drained) · 1 large lemon, zested · 1/2 large lemon, juiced · 1 pinch salt and black pepper · 2 large cloves garlic, minced · 2 Tbsp tahini · 1/4 cup oil


1. Preheat oven to 375 degrees F, remove the stem and root from your beet, and scrub and wash underwater until clean.

2. Wrap beet in foil, drizzle on a bit of oil, wrap tightly, and roast for one hour or until a knife inserted falls out without resistance. They should be tender. Set in the fridge, in a bowl to catch juice, to cool to room temperature. 3. Once the beet is cooled and peeled, quarter it and place in food processor. Blend until only small bits remain.

4. Add remaining ingredients except for oil and blend until smooth.

5. Drizzle in oil as the hummus is mixing.

6. Taste and adjust seasonings as needed, adding more salt, lemon juice, or oil, if needed. If it’s too thick, add a bit of water.




· 8 ounces boiled and peeled beets, about 2 medium beets

· 1 cup unsalted butter, plus more for buttering parchment paper

· 8 ounces dark chocolate chopped or chocolate chips

· 1¼ cups flour

· 1 teaspoon baking powder

· ¼ teaspoon salt

· 4 eggs

· 1 teaspoon vanilla extract

· 1 cup brown sugar, packed


1. Quarter beets and transfer to food processor; process until pureed, scraping the sides down

2. Preheat oven to 350°F.

3. Line a 9-inch by 9-inch brownie pan with parchment paper or grease pan generously.

4. Cut butter into tablespoon size chunks and place in a heavy saucepan. Add chocolate and cook over low heat, stirring constantly until mixture melts and is smooth. Remove the pan from heat and set aside to cool.

5. In a medium bowl, whisk together flour, baking powder and salt. Set aside.

6. In a large bowl, mix the eggs for about 30 seconds. Add vanilla and brown sugar; mix on until light and airy, about 2 minutes. Add beet puree and then slowly add chocolate mixture; mix just until combined. Add flour mixture, mix just until combined. Pour batter into prepared pan and smooth top with a rubber spatula.

7. Bake 25 to 30 minutes, until a knife inserted into the center comes out with just a few moist crumbs sticking to it. Allow brownies to cool for 5 minutes before serving.




· 2 medium Beets

· Pinch of Salt

· Pinch of Black Pepper

· 1 ½ Teaspoon Vinegar

· ½ Teaspoon Dijon Mustard

· 1 ½ Tablespoon Oil


1. Boil water. Add beets to water and cook with the skin on until tender to the core. Allow to cool and peel.

2. Cut beets into dices and place into a salad bowl.

3. Combine remainders of ingredients in a small bowl with a fork.

4. Pour dressing over beets and serve.



· 6 fresh beets

· 1 tablespoon oil

· Salt and pepper to taste


1. Preheat oven to 375°F.

2. Wash beets under cold water and cut off the top and bottom. Cut beets in half or quarters and toss with olive oil, salt & pepper.

3. Lay out a large piece of tinfoil, top with a piece of parchment paper. Wrap and seal beets. (Or place beets in a greased baking dish and cover).

4. Roast the foil package for 1 hour or until beets are tender when poked with a fork.

5. Using rubber gloves or paper towels, rub the beets and the skins will just slide right off.

6. Serve warm with butter or chilled in salads.